16 WEEK MAX GAIN DAY B1

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

drew64 on May 19, 2009

Users:

28 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Shoulders, Trapezius, Triceps, Biceps

Description

Day 2 of 6, 16 week program.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	120 lbs.	9	60
	120 lbs.	9	60
	120 lbs.	9	60
	120 lbs.	9	60
Trapezius
Barbell Upright Rows	120 lbs.	9	60
	120 lbs.	9	60
	120 lbs.	9	60
Shoulders
Front Dumbbell Raises	40 lbs.	9	60
Trapezius
Dumbbell Shrugs	40 lbs.	9	60
Shoulders
Front Dumbbell Raises	40 lbs.	9	60
Trapezius
Dumbbell Shrugs	40 lbs.	9	60
Shoulders
Front Dumbbell Raises	40 lbs.	9	60
Trapezius
Dumbbell Shrugs	40 lbs.	9	60
Triceps
Triceps Bench Dips	-	9	60
	-	9	60
	-	9	60
	-	9	60
Biceps
Standing Barbell Curls	50 lbs.	9	60
	50 lbs.	9	60
	50 lbs.	9	60
	50 lbs.	9	60
	50 lbs.	9	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	9	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	9	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	9	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	9	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	9	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	9	60
Triceps
One-Dumbbell Triceps Extensions	40 lbs.	9	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	9	60
Barbell Preacher Curls	40 lbs.	9	60
	40 lbs.	9	60
	40 lbs.	9	60

Workout routine comments

hey man, I started your workout program but I can't find day c1. and where are a3 and beyond. I like the start of the program and want to go all 16 weeks with it

Patrickcoyne75

February 1, 2010 at 8:00pm

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